Healthy Diet Studio

Healthy Diet Studio Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Healthy Diet Studio, Health & Wellness Website, NSR Complex, 1st floor, 21/24, Mudichur Main Road, Lakshmi Nagar (Opp. to Bank of Baroda), Chennai.

20/08/2026

If you mean a fruit shake made with fruit + nuts + milk, the calories can be surprisingly high compared with coffee.

Approximate comparison:

☕ 100 ml coffee with milk + 1 tsp sugar: ~45–60 kcal

🥤 100 ml fruit shake with milk + fruit: ~70–100 kcal

🥤 100 ml fruit shake + nuts: ~100–140 kcal

For example, banana + milk + 5 almonds + 2 walnuts can easily reach 250–300 kcal for a 250–300 ml glass, depending on the quantities.

So a good reel line would be:

“You think fruit shake is healthier than coffee? Wait… your ‘healthy’ shake may contain 2–3× the calories of your coffee.”



Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

20/08/2026

Easy Protein for just 50grams...

20/08/2026

🟢 Major PROS

1. Excellent protein density

This is the biggest advantage.

25 g protein/100 g is exceptionally high for paneer.

Even 50 g gives 12.5 g protein.

For a vegetarian South Indian diet, this can be a very convenient way of increasing protein without having to eat a large quantity of dal.

And the protein is milk protein, so it is a high-quality animal-derived protein with a good essential amino-acid profile.

2. Very good protein-to-calorie ratio

Approximately:

100 g → 25 g protein + ~190 kcal

That's quite useful for weight-loss diets where you want protein without excessive calories.

3. Fat is considerably lower than ordinary paneer

Your pack says 7 g fat/100 g.

That's much better than many conventional full-fat paneers.

Paneer → but control total calories and fat

4. No added sugar

The label shows:

Added sugar = 0 g

The carbohydrate/sugar is largely naturally occurring milk sugar (lactose), rather than added sugar.

5. No trans fat

The label shows 0 g trans fat.

That's a positive.

6. Very good calcium

The label indicates approximately 529 mg calcium/100 g.

That's a significant amount.

So you're getting protein + calcium together, which is particularly useful in vegetarian diets.

7. Convenient for vegetarian protein

For someone who says:

"I am vegetarian and I don't know how to increase protein."

This is a practical food—not a supplement.

You can simply use 50–100 g in a meal.

Cons👎
👎Still has saturated fat– ~4.8 g/100 g
👎Not technically low-fat – 7 g fat/100 g
👎50 g protein = entire 200 g pack
👎190 kcal/100 g– portions matter
👎Almost no fibre
👎May be hard/rubbery when cooked
👎Contains lactose

High-protein paneer with considerably less fat than traditional paneer—but it is not technically a low-fat food by FSSAI's ≤3 g/100 g criterion."

[high protein paneer, low fat paneer, Milky Mist paneer, paneer protein, 50g protein paneer, vegetarian protein, high protein vegetarian foods, Indian vegetarian protein, South Indian protein foods, protein]

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

19/08/2026

Hack Revealed

19/08/2026

Rain + bajji = ❤️🌧️
But who said you have to give up your favourite rainy-day food?

As a Dietitian, my advice is simple: don’t always try to replace the bajji… change what you eat BEFORE it.

Try 20–25 g pottukadalai (roasted gram) before your vada/bajji.
It gives you protein + fibre, which can help you feel fuller and make portion control easier.

❌ Not “bajji is healthy now”
❌ Not “pottukadalai cancels the calories”
✅ Just a smarter way to enjoy your favourite food!

Healthy eating is not about removing everything you love. It’s about learning how to eat it smarter. ❤️

Save this for the next rainy day! 🌧️

[rainy season cravings, vada bajji, bajji cravings, healthy rainy season eating, pottukadalai, roasted gram, roasted Bengal gram, protein rich snack, fibre rich food, South Indian diet, South Indian nutrition, Tamil dietitian, healthy eating tips, portion control, weight loss tips, smart snacking, healthy snack ideas, dietitian tips, monsoon food cravings, Tamil food]

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Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

18/08/2026

At the end, I am mom of 2 boys

18/08/2026

Cholesterol is high!!!! Listen loud

18/08/2026

Sometimes the most underrated action is saying Thank you.

I remember all my well wishers, my friends, neighbours and my family for rendering their endless support.

Thank you thank you...



Bhuvana
Just a friend, sister, neighbour, classmate, schoolmate....

18/08/2026

No caption needed.

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

18/08/2026

High cholesterol diagnosis = oil immediately stop pannidalaama? 🥥

Not necessarily! The goal is not to fear every traditional food. ❤️

Start with 2 simple changes:

⬇️ Reduce excess saturated fat — especially from excessive oil, ghee, butter and other high-saturated-fat foods.

⬆️ Increase your daily fibre — add more keerai, vegetables, whole pulses, fruits and other fibre-rich foods.

Because managing high cholesterol isn't just about asking “What should I STOP?”

Ask:
“What should I ADD to my plate?” 🌿

Less excess saturated fat + more fibre = a much better starting point for managing LDL cholesterol.

Save this Reel as your High Cholesterol 2-point reminder and share it with someone who thinks “I stopped oil, so my cholesterol is sorted!”

If you have diagnosed high cholesterol, continue prescribed treatment and discuss dietary changes with your doctor/dietitian.

[high cholesterol diet, LDL cholesterol, cholesterol lowering diet, high cholesterol South Indian diet, South Indian diet for cholesterol, Tamil diet for cholesterol, reduce oil for cholesterol, fibre for cholesterol, soluble fibre, cholesterol diet tips, heart healthy South Indian food, cholesterol management, Indian diet for LDL, Healthy Diet Studio]



Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

Address

NSR Complex, 1st Floor, 21/24, Mudichur Main Road, Lakshmi Nagar (Opp. To Bank Of Baroda)
Chennai
600048

Opening Hours

Monday 9am - 9pm
Tuesday 9am - 9pm
Wednesday 9am - 9pm
Thursday 9am - 9pm
Friday 9am - 9pm
Saturday 9am - 9pm
Sunday 9am - 9pm

Telephone

+919150550354

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